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Warm-up & Mobility: 15 Minutes Strength: Front Squat – 3 reps every 90 seconds for 7 rounds at 75% of your 3RM BS Conditioning: 30-20-10 reps for time Wall Ball (20/14lb) Burpee [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 8×1 across @ 90-95% of your 1RM – 90-120 sec rest Conditioning: 14 Min Clock – for total reps: 40 Box jump overs (24/20”) 30 [...]

Warm-up & Mobility: 15 Minutes Conditioning: 5 min AMRAP 150m Row 10 Wall ball –Rest 3 min– 5 min AMRAP 10 Power Cleans (135/95lb) 10 S2OH –Rest 3 min– 5 min AMRAP 20 [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift 25-30 min to est 3RM Conditioning: EMOM 15 min of – 6 Thrusters (95/65lb) & 6 C2B Pull Ups **Both movements every min.  If you miss [...]

Warm-up & Mobility: 15 Minutes Strength: Clean & Jerk – 7×1 Power Clean + 1 Hang Clean (at or above knee) + 1 Jerk – climbing in weight each set to heaviest possible, [...]

Warm-up & Mobility: 15 Minutes CrossFit Games Open WOD 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box Jump (24/20″) 12 S2OH (115/75lb) 9 TTB Click here to [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 7×1 Power Snatch + 1 Hang Snatch  – climbing in weight each set to heaviest possible, 60-120 sec rest between sets [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 5@70, 5@80%, 5@85, 3@90, 8@70 – working percentages off your 3RM established last week Conditioning: 3RFT of – 25 Wall Ball 12 [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk 6×2 across 80-85% rest  60-120 sec. Conditioning: AMRAP 8 min 9 DLs (135/95lb) 6 Hang Clean 3 S2OH 3 TTB+3 every round Click here to sign up [...]

Warm-up & Mobility: 15 Minutes Strength: Conditioning: For time – Buy in – 25 Cal row 25 Grasshoppers, L/R=1 25 Box jumps 24/20 1 Rope climb …then… 25 Deadlifts @ BW 3 [...]